Facts and health benefits
of infrared heat

Heat treatment, such as the deep heat of an infrared sauna, is well known for dilating blood vessels and stimulating improved circulation throughout the body, including in the microcirculation — the smallest blood vessels where the exchange of oxygen, nutrients, and waste products between blood and cells primarily occurs.

With regular use of an infrared sauna or targeted IR heat treatment, oxygen supply to tissues and organs increases. This leads to better nutrient absorption and more efficient elimination of waste products. This effect is precisely due to the heat penetrating deep into the tissue and increasing blood flow.

Studies on animals and humans also suggest that regular use can increase the number of small blood vessels (capillaries), especially in muscles and skin. This allows blood, oxygen, and nutrients to reach cells more quickly, while waste products are transported away more efficiently.

Benefits of increased blood circulation:

• Improved oxygen supply to cells
• Faster removal of waste products
• Increased healing and faster recovery
• More energy and better endurance

In short: better flow in the system, which can provide:

• Warmer hands and feet
• Faster wound healing and healthier skin
• Pain relief
• Less swelling and stiffness in joints
• Improved mobility and sensation in arms and legs

User experiences suggest that infrared saunas can be an effective tool for weight loss. Infrared heat increases the body's core temperature and activates thermogenesis – the body's natural heat production. During a session, the body actively works to maintain a stable temperature, including by raising the heart rate to over 130 beats per minute. This puts the body in a state similar to light physical activity, where both fat burning and metabolism receive a natural boost.

Small studies suggest that a 30-minute session in an infrared sauna can burn between 200 and 600 calories, depending on body weight, fluid loss, and how much one sweats. Regular use over 8–16 weeks has shown a reduction in body fat percentage of up to 4%.

According to Guyton’s Textbook of Medical Physiology, approximately 0.586 calories are required to produce one gram of sweat. With a sweat loss of about 500 grams, this corresponds to a calorie burn of approximately 300 calories.

A study with obese participants showed a significant reduction in both body weight and body fat after just two weeks of infrared sauna use. Another study showed a positive effect on BMI (Body Mass Index). In addition to increased pulse and metabolism, the sauna's detoxifying effect can contribute, as environmental toxins stored in fatty tissue can inhibit fat metabolism – something Norwegian and international research supports.

For those with mobility impairments or those unable to exercise, infrared sauna is particularly beneficial. The heart pumps twice as much blood (10-12 liters compared to the normal 5-6 liters), one gets a higher pulse, and circulation increases, which is otherwise difficult to achieve without movement.

Benefits of increased metabolism:

• Increased energy expenditure, even at rest
• Support for weight loss and fat burning
• Especially beneficial for those with low activity levels or reduced mobility

In short: a warmth that boosts the body

• Metabolism and "calorie burn" without activity
• Increased pulse and heart activity ("passive cardio")
• Suitable support for a healthy lifestyle

Infrared heat penetrates deep into muscles and joints, increasing blood and oxygen supply to areas of tension, inflammation, injuries, or pain. This can help the body relieve pain and repair damaged tissue more quickly. The heat relaxes muscles, reduces muscle knots, and dampens pain signals in the nerves, leading to improved mobility and reduced discomfort.

For chronic conditions such as arthritis, fibromyalgia, stiff shoulders, or lower back pain, infrared heat can provide relief – without side effects. Several studies show reduced pain and increased mobility with regular use.

Several studies have shown that infrared saunas can provide significant pain relief. For example, patients with rheumatoid arthritis and ankylosing spondylitis reported a noticeable improvement in both stiffness and pain, with statistically significant results after each sauna session. They also experienced reduced fatigue and no increase in disease activity, while the treatment was well tolerated.

A more recent study from 2025 also describes how saunas, both traditional and infrared, can be a promising supplement in the treatment of rheumatic diseases such as rheumatoid arthritis, ankylosing spondylitis, and osteoarthritis. Sauna has anti-inflammatory effects by reducing inflammatory markers and increasing anti-inflammatory substances, while also reducing oxidative stress and supporting the body's hormonal regulation. Clinical findings show that sauna can relieve pain, reduce stiffness, and improve mobility in patients, as well as have a positive effect on the heart and blood vessels, which is especially important for people with rheumatic diseases. The study shows that sauna can be a natural and safe addition to conventional treatment – and reduce the need for medication in some.

Another study with ME/CFS patients (chronic fatigue syndrome) showed that regular use of infrared sauna significantly improved quality of life. After 25–30 sessions, participants reported better sleep, reduced pain, less low-grade fever, and less fatigue. After six months, the participants were rehabilitated, and one year later they had not experienced a relapse. Note: Only two participants in the study.

A third study showed that patients with fibromyalgia experienced a pain reduction of between 20 and 78% after using an infrared sauna. A fourth study concluded that heat therapy, including infrared sauna, can provide significant pain relief for patients with chronic pain.

Sauna and heat treatment also activate the body's own endorphins and stress hormones, which together provide natural pain relief and increased well-being.

A study on women in a traditional sauna showed that the body responds strongly to intense heat. Prolactin levels (well-being and recovery hormone) skyrocketed – up to a 1280% increase, while noradrenaline (focus, energy) increased by an average of 86%. Infrared sauna can give you the same effects – in a more comfortable and gentle way than a traditional sauna.

Benefits for pain relief:

• Reduces muscle tension and cramps
• Relieves joint pain and stiffness
• Increases mobility and function
• Can reduce the need for painkillers

In short: natural pain relief

• Softer and more relaxed muscles
• Less discomfort in the back, neck, knees, and shoulders
• Increased well-being and mobility
• Beneficial for chronic pain and inflammatory conditions

Sauna use has well-documented health benefits, particularly for the cardiovascular system. The heat increases heart rate and improves blood flow – an effect comparable to moderate cardio exercise. This contributes to increased oxygen supply to the heart, lowered blood pressure, and strengthening of the cardiovascular system.

Studies show that regular use of infrared sauna can reduce the risk of high blood pressure, heart attack, and heart failure. The deep heat promotes blood vessel elasticity and reduces arterial stiffness – factors crucial for good heart health.

A Japanese research team followed 129 patients with heart disease for five years. One group received infrared sauna treatment for 30 minutes, twice a week. The control group received no treatment. The results showed that the group using infrared sauna had 50% fewer hospitalizations and deaths compared to the control group.

A systematic review and meta-analysis of 15 studies showed that heat therapy (30–90 minutes, 10–36 sessions) both reduced blood pressure and improved blood vessel elasticity, measured by so-called flow-mediated dilation.

Another meta-analysis of 9 studies focusing solely on infrared sauna showed that treatment at 60 °C for 15 minutes, five times a week for 2–4 weeks, improved the heart's pumping capacity (ejection fraction) and reduced levels of BNP – a biomarker for heart failure.

A study published in the Journal of the American College of Cardiology (2004) confirms that infrared sauna is safe for patients with heart disease. Regular use can improve both clinical symptoms and heart function, and may also help reduce arrhythmias in patients with chronic heart failure. A review study from 2015 summarizes several research findings on sauna's positive effects on the heart and circulatory system. Nevertheless, it is always recommended to consult a doctor if you have a heart condition and are unsure whether sauna is suitable.

Observational data from Finnish men show that regular sauna use is associated with a reduced risk of sudden cardiac death, myocardial infarction, and cardiovascular death. Men who used sauna 4–7 times a week had:

• 63% lower risk of sudden cardiac death
• 40% lower overall mortality

Benefits for heart and blood vessels:

• Strengthens heart function
• Improves blood vessel elasticity
• Lowers blood pressure and resting heart rate
• Reduces the risk of cardiovascular disease

In short: exercise for the heart

• Increased cardiac activity – without physical exertion
• Beneficial for the elderly and people with reduced mobility
• Improves circulation and oxygen transport
• Prevents and maintains good heart health

After physical activity, infrared heat can contribute to faster recovery by increasing blood circulation. Increased blood flow leads to faster transport of oxygen and nutrients to the muscles, while lactic acid and metabolic waste products are removed more efficiently. This can help reduce muscle soreness and promote muscle repair.

In addition, infrared heat has been shown to reduce micro-injuries in muscles, decrease inflammatory responses, and alleviate stiffness and tenderness. This makes the treatment particularly relevant for athletes, recreational exercisers, and individuals undergoing rehabilitation.

A study published in Biology of Sport (2023) showed that six weeks of strength training combined with infrared sauna (10 minutes at 50 °C, three times per week) led to increased power output, improved jumping ability, and reduced muscle soreness, compared to the control group.

Another study on 16 elite basketball players found that a 20-minute session in an infrared sauna immediately after training reduced the loss in countermovement jump (CMJ) performance and mitigated muscle soreness – without a negative effect on sleep. 

A systematic review of the literature indicates that infrared heat treatment after exercise can reduce DOMS (delayed onset muscle soreness), improve circulation, and mitigate inflammatory processes. 

Benefits of faster recovery:

• Reduced muscle soreness (DOMS)
• Faster repair of muscle tissue
• Lower risk of overuse injuries
• Improved training quality and continuity

In summary – effective support for recovery:

• Ideal after training
• Prepares the body for the next session faster
• Relieves muscle pain and fatigue
• Promotes healing after injury or strain

Inflammation is an underlying factor in many common health problems – from arthritis and muscle pain to digestive issues and lifestyle diseases. Infrared heat can help calm inflammatory processes by supporting the body's own repair and regulatory mechanisms.

Using infrared heat increases blood circulation, which promotes oxygen supply, removal of waste products, and activation of cell renewal. This can have an anti-inflammatory effect in joints, muscles, skin, and connective tissue.

Research shows that infrared heat (including near and far infrared radiation), as well as passive heat treatment, affects several biological processes linked to inflammation:

• Increases the production of HO-1, an enzyme that protects blood vessels and reduces inflammation.
• Stimulates nitric oxide (NO), which dilates blood vessels and can modulate the immune response.
• Can reduce the levels of inflammatory substances such as TNF-α, IL-6, and IL-8, especially in chronic pain and inflammatory conditions.
• Promotes the production of heat shock proteins (including HSP70) and anti-inflammatory signaling molecules such as IL‑10. HSP70, among other things, suppresses NF‑κB, a key regulator of inflammation, and increases the levels of IL‑10, which in turn reduces inflammatory markers such as TNF‑α and IL‑6.

In addition, there are promising findings suggesting that regular sauna use – including infrared saunas – can help reduce the level of C-reactive protein (CRP), an important clinical marker for systemic inflammation. A Finnish long-term study showed that individuals who used the sauna 4–7 times a week had significantly lower CRP levels than those who only used the sauna once a week. Although most such studies have been conducted on traditional saunas, the biological effects of heat exposure are comparable, and infrared saunas can provide similar or even deeper tissue responses.

When infrared heat is combined with light physical activity, the effect can be enhanced. This is due to, among other things:

• Increased local circulation and faster elimination of waste products
• Activation of anti-inflammatory signaling pathways
• Improved regeneration in muscle and connective tissue

Regular use of infrared heat – either via IR sauna or targeted IR products – can be a valuable supplement in a holistic approach to health. The deep heat in an IR sauna gives the body a boost in restoring balance and support for chronic or long-term ailments.

Benefits of reduced inflammation:

• Less pain and swelling
• Improved mobility and physical function
• Faster recovery and tissue repair
• Lower burden on the immune system
• Increased well-being, better sleep, and higher quality of life

In short: Calm in the system

• Less inflammation and pain
• Support for autoimmune and chronic conditions
• Improved healing processes throughout the body
• More energy and better quality of life

We are exposed daily to thousands of chemicals – through food and drink, the air we breathe, the clothes we wear, the furniture we surround ourselves with, the skincare products we apply, cigarette smoke, and more. 60 years ago, six to seven harmful substances were typically found in the human body. Today, according to Norwegian researchers, traces of several hundred different toxins are found in our bodies.

Recent Norwegian research shows that environmental toxins can be stored in fatty tissue, where they can interfere with fat metabolism and the body's natural balance. (Read more about this HERE.) Although each individual substance in small quantities may not be particularly harmful, the cumulative burden can have unknown and potentially negative consequences.

There is some research on detoxification through sweating, but as yet, no large randomized, controlled studies. Nevertheless, studies suggest that sauna – including infrared sauna – can be a useful tool for reducing the toxic load in the body. The deep heat penetrates the skin and fatty tissue, increases blood circulation, and can stimulate the excretion of waste products through sweat, urine, and feces.

Detoxification processes primarily occur via the liver and kidneys, but the body also eliminates waste through breath and skin. It has been shown that certain xenobiotic chemicals such as pesticides and pharmaceutical compounds can be excreted via the skin. One study has also shown that sauna has been used as supportive treatment to remove mycotoxins in people exposed to mold.

Several heavy metals can be excreted in sweat. In one study that measured levels of heavy metals in blood, urine, and sweat, significantly higher concentrations were found in sweat for, among others:

• Aluminum (3.75 times higher than in urine)
• Cadmium (25 times higher)
• Cobalt (7 times higher)
• Lead (17 times higher)

Infrared heat stimulates sweating – and provides natural and holistic support to the body's own detoxification systems, including through:

• Increased activation of the lymphatic system
• Stimulation of the liver's detoxification capacity

Benefits of detoxification with infrared heat:

• Excretion of environmental toxins and heavy metals
• Improved lymphatic drainage and cleansing
• Support for liver, kidneys, and skin
• Healthier skin and increased energy

In short: Internal cleansing

• Makes the body lighter and clearer
• Supports a cleaner internal environment
• Reduces the burden on vital organs
• Beneficial for skin, digestion, and the immune system

Infrared heat increases the body's production of antioxidants and can help reduce the level of free radicals – molecules that damage cells, proteins, and DNA. This counteracts aging, inflammation, and degenerative diseases. Several studies show that infrared heat treatment reduces markers of oxidative stress, partly by increasing the activity of enzymes such as glutathione peroxidase and superoxide dismutase.

A clinical study showed that using an infrared sauna stimulates the body's adaptive response, including increased activity in the antioxidant defense and stabilization of cell membranes.

A Finnish study found that one sauna session after intense exercise increased the level of catalase (CAT) by 8–9% and simultaneously reduced levels of oxidative stress (measured by TBARS).

Using so-called Waon therapy (a form of infrared heat treatment) in people with heart failure, a significant increase in superoxide dismutase (MnSOD) and a simultaneous reduction in harmful oxidative biomarkers were observed.

The findings suggest that infrared heat helps the body counteract oxidative stress by activating its own protective systems.

Benefits of reduced oxidative stress:

• Protects cells and tissues
• Prevents aging and disease
• Supports brain, heart, and skin health
• Improves cellular function and energy metabolism

In short: protection from within

• Healthier cells with less wear and tear
• Strengthens the body's own defense mechanisms
• Can prevent many lifestyle diseases
• Beneficial for both short-term and long-term health

Many people experience increased energy and vitality after using a sauna – especially with infrared heat treatment – and this is no coincidence. Research shows that FIR (far infrared radiation) stimulates several biological processes that can improve bodily function and provide a real energy boost, both physically and mentally.

The deep heat from FIR increases blood circulation and improves oxygen supply to the cells. At the same time, mitochondria – the cells' "powerhouses" – are stimulated, which increases the production of ATP, the body's most important energy molecule. Infrared heat can also reduce oxidative stress, making cells more efficient and helping to reduce inflammation – processes that can otherwise drain the body of energy.

Regular use of an infrared sauna can help the body function more optimally and reduce the need to expend energy on repair, regulation, and defense.

A small but interesting study on two patients with chronic fatigue syndrome documented reduced fatigue and increased quality of life after just 15 minutes of daily FIR therapy over 4 weeks.

Other studies have shown that circulation improves, stress levels decrease, and antioxidant defenses are strengthened – all factors that contribute to increased vitality.

In a study published in the Journal of Applied Physiology (2022), it was shown that six weeks of local heat treatment improved mitochondrial respiratory capacity in human muscle tissue – supporting both physical performance and energy production at the cellular level.

Heat treatment has also been shown to activate AMPK – an enzyme that acts as the body's "energy switch." This can improve endurance, increase glucose uptake, and provide similar health benefits to physical exercise.

The result is a more efficient body – and more energy in everyday life.

Benefits of increased energy:

• More vitality in daily life
• Less exhaustion and fatigue
• Better physical and mental performance
• Support for people with chronic fatigue or low energy levels

In short: a spark for the system

• The feeling of "waking up to life"
• Strengthens endurance and vitality
• Beneficial for both brain and body
• Increased motivation and zest for life

Regular use of therapeutic heat, whether in a traditional Finnish sauna or an infrared sauna, can provide a natural boost to the immune system. When body temperature rises, the body simulates a mild fever, a proven defense mechanism against viruses and bacteria. This "artificial fever" activates several immune processes without the physical strain that intense exercise can cause.

Infrared saunas achieve the same hormetic effects as a regular sauna, but at a lower air temperature (50 – 60 °C), which is often perceived as more comfortable.

In a time when we talk more and more about prevention, regular heat treatment can be a simple measure to strengthen the body's first line of defense.

Large and small studies have shown that sauna can:

• Increase the production of white blood cells, especially lymphocytes and neutrophils, which are crucial in fighting infections.
• Stimulate heat shock proteins (HSP), which protect cells from stress, reduce inflammation, and strengthen the immune response. HSP has also been shown to inhibit viral replication.
• Increase levels of interferon-γ, a powerful signaling molecule that plays a central role in the body's defense against viruses.
• Lower the levels of the inflammatory marker CRP (C-reactive protein), which reduces the risk of chronic diseases and strengthens the body's immune balance. According to studies, CRP does not respond immediately to a single sauna session. Reduction appears to be a long-term effect with regular use.

The mechanism in brief: Increased core temperature → ↑ HSP70 → ↑ IL-10 & ↓ NF-κB → lower CRP → better immune balance.

A Finnish long-term study showed that men who used a sauna 2–4 times a week had a significantly lower risk of respiratory infections and pneumonia compared to those who used a sauna less frequently. Other clinical studies have also documented fewer colds and milder symptoms in people who regularly use a sauna.

The heat in a sauna can also help create an unfavorable environment for microorganisms, and some studies suggest that heat can also increase the effect of antibiotics and inhibit bacterial growth.

Benefits of a stronger immune system:

• Increased production and activity of immune cells
• Better protection against viruses and bacteria
• Reduced inflammation levels
• Faster response to infections

In short: heat that protects

• Natural immune activation – without medication
• Reduces the risk of illness
• Beneficial support during cold and flu season
• Strengthens the body's first line of defense

Heat therapy – including infrared sauna – has documented positive effects on mental clarity, mood, and cognitive function. When blood flow to the brain increases, the supply of oxygen and nutrients improves, strengthening memory, concentration, and mental sharpness.

At the same time, heat treatment reduces levels of the stress hormone cortisol and stimulates the release of serotonin and dopamine – neurotransmitters that regulate mood and emotional balance. This can be beneficial for stress, anxiety, low mood, and burnout.

In the study Sauna Bathing in Northern Sweden (1,180 participants aged 25–74), regular sauna users reported higher levels of happiness and energy, better sleep, and generally better mental health than those who rarely or never used a sauna.

Another study from 2019 showed that people who used a sauna 5–15 times a month experienced better psychological well-being than those who bathed less frequently.

Several studies also show that heat therapy can reduce cortisol and increase levels of serotonin and dopamine – hormones that promote calm, well-being, and a positive mood.

One study documented that beta-endorphins – the body's own "happiness and pain-relief substances" – increase significantly after one 30-minute session in a traditional sauna (85–90 °C).

In a randomized study of 28 individuals diagnosed with mild depression, four weeks of regular sauna sessions led to significant improvement in appetite, body aches, anxiety, and overall depression scores. The control group, who only received bed rest, did not experience the same improvement.

In the Finnish KIHD cohort (2,315 men), it was found that those who used a sauna 4–7 times a week had a 65% lower risk of developing Alzheimer's disease compared to those who only bathed once a week.

Pilot data from the University of California, San Francisco (UCSF) suggests that infrared heat, as a supplement to cognitive behavioral therapy, can help up to 90% of participants fall below the depression threshold after eight weeks.

A 10-week heat therapy treatment has also been shown to increase BDNF (Brain-Derived Neurotrophic Factor) levels more effectively than light physical activity. BDNF is a protein crucial for brain health – it supports memory, learning, and brain plasticity, while also protecting against age-related cognitive decline and depression.

Benefits for mental and cognitive health:

• Improved memory and focus
• Reduced stress and anxiety
• Increased emotional balance
• Support for mental fatigue and "brain fog"

In short: Clearer head – better mood

• Sharpens the mind and lifts the spirit
• Provides inner calm and psychological balance
• Beneficial for stress and mental strain
• Increases well-being and quality of life

Heat shock proteins (HSP) are special proteins that are activated when the body is exposed to heat. These function as "cell repairers" – they stabilize, protect, and restore damaged or misfolded proteins, which is crucial for cell function and survival.

Infrared sauna and general heat treatment gradually increase body temperature and stimulate the production of HSP, which strengthens the cells' resistance to stress, inflammation, and aging. HSPs are particularly important for recovery, the immune system, and long-term health.

Read more about heat shock proteins and infrared sauna HERE.

Benefits of increased HSP production:

• Protects cells from damage and aging
• Supports muscle repair and recovery
• Improves immune system response
• Increases the cell's ability to handle physical and chemical stress

In short: the cells' own defense system

• Strengthens the body's internal maintenance
• Beneficial for physical training, inflammation, and illness
• Important for performance, recovery, and cell health
• Contributes to better robustness and regeneration

Heat treatment can have a calming effect on the nervous system, helping the body switch from "fight or flight" mode to "rest and digest." This helps lower stress hormone levels and promotes relaxation, which in turn can make it easier to fall asleep and improve sleep quality.

When the body is exposed to passive heat, a series of interconnected, sleep-inducing processes are stimulated—including those within the immune system (involving ATP, adenosine, and cytokines), as well as increased production of hormones like growth hormone and prolactin. Additionally, neurotransmitters crucial for sleep regulation are released in the brain.

The ability to fall asleep is closely linked to the body's core temperature. As part of the circadian rhythm, the internal body temperature drops in the evening, facilitating a good night's sleep. This temperature drop, combined with lower light levels, stimulates the production of the sleep hormone melatonin in the brain—an important signal that the body should prepare for rest.

It is believed that the cooling down after a sauna session mimics the natural temperature drop that occurs before bedtime. Therefore, it is recommended to use the sauna one to two hours before bedtime for the best possible effect on sleep.

Pain is a frequent contributing factor to sleep problems. An extensive study from 2007 showed that at least 50% of individuals with insomnia also experience chronic pain. It is perhaps not surprising that pain can disrupt the sleep cycle—and that sleep deprivation, in turn, can intensify the pain experience. For those living with chronic pain, measures that promote better sleep can be a crucial key to a better daily life.

Several studies show that sauna is an effective tool in pain management. This is particularly true for muscle and joint pain associated with conditions such as arthritis and fibromyalgia. Infrared sauna can provide good pain relief for people with chronic pain—where a natural "side effect" is often deeper sleep and increased quality of life.

Many elite athletes have also adopted infrared sauna as a recovery tool—where sleep plays a crucial role.

A study on male basketball players investigated the effect of one infrared sauna session after intense strength training. The results showed that the sauna reduced muscle soreness, improved perceived recovery, and helped participants feel better the next morning. Although heart rate was higher immediately after the sauna, heart rate variability measurements indicated that nocturnal autonomic balance and sleep-related recovery were not disturbed—suggesting that infrared heat can support recovery and sleep quality after exercise.

By incorporating sauna use into daily life, one can reap many health benefits that promote good and deep sleep.

You can read more about infrared heat and sleep HERE.

Benefits for sleep:

• Faster onset of sleep
• Deeper and more stable sleep
• Fewer nocturnal awakenings
• Better recovery throughout the night

In short: heat provides rest

• A relaxed body and a calm mind
• Beneficial for sleep problems, stress, and restlessness
• Supports circadian rhythm and recovery
• More energy and mental clarity the next day

Infrared (IR) heat penetrates deeper into the body than traditional saunas, providing a more comfortable and effective experience. The increased blood circulation stimulates tissue health, relieves muscle pain, and contributes to better relaxation and recovery.

Heat acclimation, the body's ability to adapt to heat, is improved by regular use of sauna. This is particularly important for athletes but also relevant for anyone seeking improved well-being and increased energy levels. Sauna use increases blood plasma volume, improves thermoregulation, and reduces resting heart rate — which enhances endurance and reduces the risk of heatstroke.

Several studies support these benefits, including:

• A study with elite cross-country skiers showed that 10 sauna sessions increased plasma volume by 7–18% and reduced resting heart rate, which improves performance in hot environments.
• Another study with middle-distance runners showed that combined training and sauna improved the body's ability to cope with heat better than training alone.

Infrared sauna offers similar benefits and is a gentle and effective method to support both recovery and heat acclimation.

Benefits of infrared heat and heat acclimation:

• Increased blood circulation and better oxygen supply
• Reduction of muscle pain and tension
• Increased relaxation and lower stress levels
• Faster recovery and better bodily function
• Improved tolerance and performance in hot environments
• Support for chronic conditions and muscular challenges

In short – a boost for the whole body

• Promotes health from the inside out
• Supports both prevention and recovery
• Beneficial for various health challenges
• Increases strength, mental clarity, and quality of life over time

Infrared heat and sauna use can help balance the body's hormonal systems by reducing stress, improving sleep, increasing blood circulation, and supporting detoxification. These factors affect the production and regulation of hormones such as cortisol, insulin, and growth hormone.

Regular heat exposure can also stimulate the production of endorphins and serotonin, which leads to increased well-being and emotional stability. There are also indications that heat can support thyroid function and promote hormonal balance in both women and men.

Research shows:

• Reduced cortisol and stress response: Studies have shown that regular infrared heat (e.g., 3 times per week for 6 weeks) can reduce levels of the stress hormone cortisol by up to 23% in young adults. This suggests that heat therapy over time can dampen the body's stress response and contribute to hormonal balance.
• Increased endorphins and serotonin: Sauna increases levels of β-endorphins – the body's "feel-good" hormones – which contribute to improved mood and emotional stability. Studies also show that heat therapy has a positive effect on depressive symptoms and general well-being. A study reported improved mood in patients with chronic fatigue.
• Better sleep: Regular exposure to heat, especially in the evening, can improve sleep onset and sleep quality, partly through increased relaxation and regulation of the circadian rhythm. The study from MONICA 2022 found that people who use saunas have better sleep quality and sleep habits than those who do not. There can be several reasons for this, including lowered cortisol levels, as well as increased production of melatonin and endorphins.
• Stabilization of blood sugar and insulin: Clinical studies on people with type 2 diabetes have shown that hot baths and far-infrared (FIR) heat therapy can improve insulin sensitivity and contribute to more stable blood sugar. This is probably related to the fact that heat activates the body's energy and repair systems (called AMPK and HSP), which makes cells use sugar more efficiently.
• Increased production of growth hormone: Heat exposure stimulates growth hormone (GH), which is important for cell renewal, muscle growth, and metabolic health. A study showed a 142% increase during sauna sessions. A more recent 2020 review confirms that GH (and prolactin) consistently rise during sauna use.
• Support during menopause and PMS: Studies have shown that menopausal women who regularly use far-infrared (FIR) heat therapy report fewer complaints such as hot flashes, mood swings, and sleep difficulties.
• Strengthened circulation and detoxification support: Infrared heat and sauna, in general, increase blood circulation, stimulate sweating, and promote the body's natural elimination processes. This provides relief from fluid retention and an increased feeling of inner cleansing.

There are also indications that heat can affect the thyroid gland, but current research mainly shows adaptive downregulation rather than a direct strengthening of its function.

Benefits for hormonal balance:

• Reduced cortisol levels and stress response
• Increased well-being and emotional stability
• Better blood sugar regulation and insulin sensitivity
• Increased production of growth hormone and endorphins
• Support during hormonal changes such as PMS and menopause
• Better sleep and improved circadian rhythm
• Strengthened circulation and support for the body's regulatory systems

In short: inner balance

• Infrared heat supports the body's hormonal rhythms
• Can alleviate symptoms of hormonal imbalance
• Beneficial for mood, weight, and energy
• A natural tool to promote holistic health and well-being

Infrared heat has a direct calming effect on the nervous system. The gentle, deeply penetrating heat activates the parasympathetic nervous system – the body's natural "rest mode" – contributing to a sense of calm, security, and inner balance. The body shifts from "fight or flight" to "rest and digest."

Many people notice the effect after just a few minutes in an infrared sauna or with a heat product: their pulse calms, breathing deepens, and muscles release tension. This makes infrared heat an effective tool against both physical and mental stress.

Research shows that heat exposure reduces the body's alarm response. Heart rate decreases, the parasympathetic nervous system is activated, and levels of the stress hormone cortisol can be reduced. The effect is enhanced with regular use.

In addition, the heat stimulates the release of endorphins – the body's own "feel-good" hormones – which provide a natural sense of well-being.

A European expert survey showed that healthcare professionals often recommend heat therapy due to its documented relaxation effect, safety, and ability to improve circulation. This makes heat therapy, such as infrared saunas, a gentle and effective method to promote calm and well-being.

Benefits of deep relaxation:

• Reduced physical and mental tension
• Lower stress levels and reduced cortisol
• Improved nervous system regulation
• Prevents stress-related ailments

In short: stillness in the body

• Creates inner calm and increased presence
• Relieves unease, anxiety, and restlessness
• Beneficial for high-paced living and mental strain
• A natural pause for body and mind

The combination of pleasant warmth, improved blood circulation, pain relief, and stress reduction often leads to a noticeable improvement in both physical and psychological well-being. Heat treatment, including infrared heat, also stimulates the release of endorphins – the body's own "happiness hormones" – which can provide a sense of calm, contentment, and an elevated mood. Several studies, including the Swedish MONICA study, report that people who take regular saunas are happier.

Users often report increased emotional stability, better mood, and greater mental clarity with regular use. For many, infrared sauna becomes a valuable part of their self-care, contributing to increased bodily awareness and well-being – both physically and mentally.

Some find traditional saunas too hot, causing discomfort or breathing difficulties. This is rarely a problem with saunas from Radiant Health, as infrared heat is perceived as gentler and more comfortable at lower temperatures. In addition, the head is outside in all models, providing a more comfortable experience.

Benefits for well-being and quality of life:

• Improved mood and emotional balance
• Reduced pain and muscle tension
• Increased energy and mental clarity
• Support for psychological and emotional health

In short: An investment in well-being

• Provides positive effects in both the short and long term
• Enhances daily joy
• Can contribute to better self-esteem and zest for life
• A holistic addition to good health

Sauna, including infrared sauna, affects the body on several levels: from cell structures to the nervous system and immune system. When the body's systems function more efficiently, it often leads to better health, increased functional capacity, and more vitality in everyday life.

Regular use of sauna can contribute to better sleep, reduced pain, more energy, more stable mood, and a strengthened immune system. This forms a solid foundation for long-term health and is particularly valuable for individuals with chronic ailments, lifestyle diseases, or impaired function – but also as preventive self-care for anyone who wishes to live well and holistically.

A combination of cognitive behavioral therapy and daily infrared sauna for 4 weeks resulted in significantly better pain reduction and mental balance, and 77% were back at work after two years, compared to 50% in the control group.

A large study from northern Sweden showed that people who used a sauna at least once a month reported a lower incidence of high blood pressure, less pain, better sleep, more energy, and better mental health. The greatest effect was reported among those who used a sauna 1–4 times per month – more frequent use did not yield further improvement.

Benefits of holistic health improvement:

• Improved physical and mental function
• Support for the body's own healing processes
• Reduced pain and increased bodily balance
• Greater life expression and resilience

In short: A boost for the whole body

• Promotes health from the inside out
• Supports both prevention and recovery
• Beneficial for many different health challenges
• Contributes to strength, mental clarity, and quality of life over time